5 rounds for time:
• 10 Burpees
• 10 Box Jump Overs 24/20”
Goal: 6 min

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

BLOCK Snatch
8 x every 90s.

2 block snatch pull + 2 block snatch
start 65% and built up to heavy weight

Then

with 65% of 1 RM
1 unbroken set of power snatch
- hold on to the bar
- no re grip
- must be tng

3 x 3
3 x 2
3 x 1
90% of max at ens

3-8 Overhead squat (increase weight and decrease reps),

2-4 Skin the cats

5-10 Dragon flag (challenging version)

*1 min rest between movements

This is strength work out focus on quality.

Every 3:00 x 5
30/24cal AB
- Pick a solid upper aerobic threshold pace, that is sustainable across all rounds. We are looking for consistency in each set without much drop off or crashing down.

No foot snatch

2 x 2 @ 70%1RM snatch
2 x 2 @ 75%1RM snatch
4 x 1 @ 75-80%1RM snatch

7 x 7

7 x 5

Strict ring muscle ups

8 to 10 x 1-3, EMOM

Movement options (ring MU). Seated ring muscle-ups